Can you live long and disease-free if you change your diet today, have more vegetables, whole grains and healthy fats? Now, 37 global experts from 16 countries may have just hit upon a diet that not only promotes longevity but is also climate-friendly. It’s called the Planetary Health Diet (PHD), which was introduced by the EAT-Lancet Commission in its landmark 2019 report titled “Food in the Anthropocene.”
It is a diet which borrows elements from the Mediterranean diet. It is largely a plant-based diet, consisting of high quantities of vegetables, fruits, nuts, legumes, whole grains and uses unsaturated plant oils. It allows for a moderate intake of dairy, fish, and poultry. And there is very little to zero amounts of red meat, added sugar and processed food.
“Any longevity diet rests on one basic formula, less of carbohydrates and more fibre, protein and micronutrients, and a shift from saturated fats, found in butter, palm and coconut oils, cheese and red meat, to unsaturated fats or the good fats, mostly found in plants and fish. And there is minimal use of added sugar and zero processed or packaged foods. So this works to lower risk of heart disease, by lowering cholesterol and inflammation in arteries, diabetes and even cancer,” says Ritika Samaddar, director, Dietetics, Max Healthcare.
Can this be replicated with ingredients used in the Indian diet?
“Yes, with some modifications,” says Samaddar. PHD is quite similar to the Mediterranean diet. “It is more sustainable than veganism. For any diet to work, it has to be easily available and budget-friendly. For example, while this diet advocates moderate dairy, in India, it continues to be a key source of protein and calcium. We have a tradition of using plant-based oils, legumes, vegetables, fruits, ferments, wholegrains and nuts in our diet, so time to look at our traditional foods, what we have grown up with and reinvent them. Almond-based, nut-based or date-based mithais are already getting incorporated in festive treats,” she adds.
What about longevity benefits?
Researchers from the Harvard T.H. Chan School of Public Health analysed data from over 200,000 people over a span of 34 years and found that those who followed a diet most similar to PHD had a 30% lower risk of premature death, including those from heart disease, cancer and respiratory ailments. A Spanish study this month confirmed the diet’s positive impact on both health and environmental conservation. Of course, consistency is the key. “So begin early and stick to discipline. It’s better than taking medicines,” says Samaddar.
What are limitations?
The EAT-Lancet report red-flags nutritional gaps in the diet, especially deficiencies of iron, calcium, zinc, vitamin B12 and Omega-3 fatty acids, which are better found in animal than plant foods. Besides, culturally some communities may rely more on animal than plant products because of geographical availability. What is needed is customisation.
